MY NIGERIAN LADIES - YOU WANT TO LOOSE WEIGHT? ARE YOU REALLY SURE YOU WANT TO LOOSE WEIGHT.

BELOW IS THE ROUTINE I WANT YOU TO GO INTO IF YOU ARE REALLY SERIOUS ABOUT LOOSING WEIGHT.NO MESSING AROUND.DO IT FOR 30 DAYS AND THANK ME AFTER THAT.

EVERYONE HAS A TOUGH TIME WITH WEIGHT GAIN ESPECIALLY DURING THE HOLIDAYS. WELL HERE IS YOUR ANSWER.FOR A 30 DAY SERIOUS AND DETERMINED WORKOUT, YOU WILL DEFINITELY ACHIEVE YOUR WEIGHT LOSS PROGRAM. AS YOU APPROACH THE FIRST QTR OF THE NEW YR, YOU NEED TO GET ON TRACK AND BE A HEALTHY YOU!NO EXCUSES.START LOVING YOURSELF.

FIRST THING IS FIRST, BELOW ARE A SET OF RULES FOR THIS 30 DAY PROGRAM. IF YOU CANT FOLLOW THE RULES BELOW THEN DON'T BOTHER TRYING. IT IS ALL OR NOTHING HERE,

1) NO ALCOHOL : IF YOU CANT GO 30 DAYS WITHOUT A DRINK THEN YOU AREN'T SERIOUS ABOUT LOSING WEIGHT AND THIS ISN'T FOR YOU.

2) NO DAIRY, YES NO DAIRY. USE UNSWEETENED ALMOND MILK IN PLACE OF REGULAR MILK

3) NO FRUIT JUICES, NO FRUIT SMOOTHIES, NO SODA, NO SPORTS DRINKS. THE PREVIOUS MENTIONED ALL CONTAIN TONS OF SUGAR WHICH MAKES YOU GAIN WEIGHT. SUGAR IS SUGAR , DOESN'T MATTER IF IT COMES FROM FRUIT OR SKITTLES.

4) YOU MUST DO 45 MINUTES OF ACTIVITY EVERYDAY. I DON'T CARE IF IT IS A FAST WALK, JOGGING, ROLLERBLADING, WHATEVER. GET YOUR BUTT MOVING. NOTICE I SAID EVERYDAY.

5) YOU DRINK NOTHING BUT WATER, AGAIN NOTHING BUT WATER. IF YOU NEED A CUP OF COFFEE IN THE MORNING FINE. OTHER THAN THAT NOTHING BUT WATER.

CARDIO:

CARDIO IS TO BE DONE AS SOON AS YOU WAKE UP EVERY MORNING FOR 45 MINS TO AN HOUR ON AN EMPTY STOMACH. YOU DON'T HAVE TO GO TO THE GYM, YOU CAN WALK AROUND YOUR NEIGHBORHOOD, JOG, DO AN AEROBICS CLASS ON YOUR TV, TREADMILL ETC.


ALTERNATING CARDIO: IF POSSIBLE I WOULD LIKE YOU DO ALTERNATE CARDIO, MEANING ONE MORNING IF YOU CAN GET ON A TREADMILL WALK AT 4MPH AT AROUND 10% INCLINE THEN MAYBE THE NEXT MORNING YOU RIDE THE BIKE OR STAIRMASTER

DIET: BELOW ARE THE FOLLOWING THINGS YOU WILL EAT. IF IT ISN'T LISTED YOU AREN'T EATING IT1) BREAKFAST AFTER MORNING CARDIO: 1 SERVING OF LOW SUGAR CEREAL OR HALF A CUP OF OATMEAL AND 8-10 EGG WHITES - (CUT SERVINGS IN HALF )2 TABLE SPOONS OF ALL NATURAL NO SODIUM ALMOND BUTTER

2) MID MORNING: PROTEIN SHAKE WITH ALMOND MILK OR WATER (20 - 25 GRAMS)

3) LUNCH: 10 OUNCES OF FISH, CHICKEN OR GROUND TURKEY, 1 CUP OF STEAMED BROCCOLI OR 8 OUNCES OF ASPARAGUS

4) SECOND LUNCH: 4-6 OUNCES OF PROTEIN MENTIONED ABOVE, SAME SERVINGS GREEN VEGETABLES. 2 TABLE SPOONS OF ALL NATURAL NO SODIUM ALMOND BUTTER

5) POST WORKOUT PROTEIN SHAKE

6) DINNER: 8-10 OUNCES OF CHICKEN, FISH, GROUND TURKEY OR LEAN FLANK STEAK AND 2-3 SERVINGS OF GREEN VEGETABLES

7) NO FOOD BEFORE BED. IF YOU ARE ABSOLUTELY DYING OF STARVATION THEN TRY MIXING 1 SERVING OF PLAIN FAT FREE GREEK YOGURT WITH 1.5 SCOOPS OF CHOCOLATE PROTEIN POWDER. MAKES GREAT TASTING PUDDING.

TIPS:

1) CARRY A WATER BOTTLE WITH YOU ALL DAY AND KEEP REFILLING. TRY TO DRINK 16-20 OUNCES OF WATER PER HOUR. WATER IS YOUR NEW BEST FRIEND. STAYING HYDRATED KILLS HUNGER CRAVINGS.

2) DRINK 12 OUNCES OF WATER BEFORE MEALS, WILL KEEP YOU FROM OVER EATING

3) NOTICE OTHER THAN BREAKFAST, YOU AREN'T EATING ANY CARBS THROUGHOUT THE DAY THAT ARE NOT GREEN VEGETABLES. STICK TO THIS. IF YOU CHEAT YOU ARE ONLY LETTING YOURSELF DOWN.

4) DO NOT SEASON FOODS WITH SALT. USE NO SODIUM SEASONINGS FOR THE MEATS AND FISH. FOR THE GREEN VEGETABLES, SAY IF YOU ARE MAKING A SALAD. STICK TO LOW FAT IF IT IS HIGH IN FAT OR SUGAR YOU DON'T WANT IT. ABSOLUTELY NO BLUE CHEESE OR RANCH. AGAIN THAT IS DAIRY.

5) COOKIES, CRACKERS, PROTEIN BARS, GRANOLA BARS, ALL THAT CRAP IS NO MORE. IF IT ISN'T MENTIONED ABOVE IT ISN'T BEING EATEN.

6) ONCE A WEEK YOU MAY HAVE A CHEAT MEAL. NOTICE I SAID CHEAT MEAL NOT CHEAT DAY!!!!!!!!! TRY TO HAVE YOUR CHEAT MEAL AT LUNCH IF POSSIBLE SO YOUR BODY BURNS SOME OF IT OFF BEFORE BEDTIME. THE WORST THING YOU CAN DO IS EAT A HUGE BOWL OF PASTA BEFORE BEDTIME AS THE BODY GOES RIGHT INTO STORAGE MODE

SOUNDS CRAZY HUH? WELL, NOTHING GOOD COMES EASY.START THIS, BE FOCUSED AND DETERMINED AND YOU WILL BE AMAZED AT YOUR TRANSFORMATION.

NB - ANY FOOD THAT YOU CAN'T FIND IN YOUR LOCALITY,FIND A LOCAL REPLACEMENT.

HAVE A NICE DAY.

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